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Beginner 1.0 is the starting point for the Physique Happens series, for women who already handle dumbbells comfortably and want to start training specifically for hypertrophy and body composition. Twelve weeks of full body work with an emphasis on glutes, shoulders and core work that builds both your training volume and your confidence under load.
The programming works through three 4-week programs using circuit training and supersets. These methods build time under tension and total weekly volume — the two drivers of hypertrophy at this level. Each new program refreshes the structure and shifts the demand, so the body keeps adapting and the training keeps moving forward. You are not doing the same workout for three months. By week 12, the volume you can handle and the technical control you carry into Intermediate 1.0 will both be noticeably improved.
Three full body strength days per week sit alongside an optional accessory day for women who want focused work on glutes, abs, calves, and shoulders. The weekly structure is light enough to be sustainable and heavy enough to build the base the rest of the series sits on.
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12 weeks | 3 programs, 4 weeks each
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3-4 days/week: 3 Full Body Strength + 1 Optional Accessory Day
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Workout length: 60 min | 30-40 min alternate available
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Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
This plan follows Beginner 1.0 and raises both the loading and the technical complexity of the training with an emphasis on glutes, shoulders and core work. It is for women who are confident with the major compound movements and ready for overload methods that demand more focus, more capacity, and more time under load. Most women come here after Beginner 1.0. Women with a solid hypertrophy base from outside the series also train here effectively.
Three 4-week programs cycle through three distinct overload approaches. Max strength training in lower rep ranges. Antagonist supersets with descending rep schemes that build volume and force the body to recover under fatigue. Agonist supersets using contrast speed (slow eccentric, fast concentric) to drive strength and hypertrophy in the same set. Each method asks something different of the body. By week 12, the strength ceiling and the technical control you carry into 2.0 Intermediate will both be exponentially improved.
Three full body strength days per week sit alongside an optional accessory day for women who want focused work on glutes, abs, calves, and shoulders.
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12 weeks | 3 programs, 4 weeks each
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3-4 days/week: 3 Full Body Strength + 1 Optional Accessory Day
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Workout length: 60 min | 30-40 min alternate available
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Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
This plan follows Physique 1.0 Intermediate, keeping an emphasis on glutes, shoulders and core work, but changing how the training week is built. Where 1.0 Intermediate worked through overload methods in multi-week blocks, this plan trains the full range of demands inside a single week. Most women come here after 1.0 Intermediate. Women with a solid hypertrophy and strength training base from outside the series, comfortable with the major compound lifts, also train here effectively.
The structural method is Daily Undulating Periodization, often called DUP. Each strength day in the week trains a different demand. One day focuses on max strength in lower rep ranges with longer rest periods. Another targets hypertrophy in moderate rep ranges with shorter rest. A third trains muscular endurance in higher rep ranges in circuit form. The body recovers from one stimulus while another is being trained, which lets total weekly volume climb without the local fatigue stacking up the way it does in single-focus blocks. This is the conceptual leap that prepares the body for the four-day upper-lower split of the Physique Advanced series.
Three 4-week programs work through the DUP structure with progressively more demanding overload methods layered on top. Program 1 introduces DUP cleanly, with the rep ranges and tempos that define each daily focus. Program 2 layers in paused training with speed, single drop sets, and strength endurance supersets, asking more of your output across each session type. Program 3 adds superset work that pairs a power-and-speed exercise (with a pause and intentional speed on the concentric) with a dynamic, quick movement. The methods are sharper than 1.0 Intermediate, and by week 12, you’ll have built the technical and physical capacity needed to carry you into the Physique Advanced series.
Three strength days per week, plus an optional accessory day for women who want focused work on glutes, abs, calves, and shoulders. The weekly structure is the same shape as 1.0 Intermediate, but the way the days work together is different.
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12 weeks | 3 programs, 4 weeks each
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3-4 days/week: 3 Full Body Strength + 1 Optional Accessory Day
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Workout length: 60 min | 30-40 min alternate available
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Equipment: standard gym equipment, or at home with a TRX suspension trainer, swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
This is the entry point to the gym-centric Physique Advanced series, for women who want more attention placed on the glutes, core, shoulders, and calves — and have at least 2 years of progressive strength training behind them. To train here, you need to be confident lifting heavy, comfortable with barbell work, and free of current injuries. Most women come here after Intermediate 2.0.
The structure of this plan shifts noticeably from the earlier plans in the series. The training moves to a four-day split, two upper body and two lower body sessions per week. That shift is intentional. It raises the frequency, increases the specificity, and matches the training capacity women bring to this level.
Three 4-week programs cycle through Alternating Antagonist Paired Sets, Pyramid Training, and Pre-Exhaust Agonist Supersets. Each program opens with a distinct overload method and closes with hypertrophy work, so both strength and muscular development build across the 12 weeks. By week 12, you’ll have built the loading capacity and overload literacy needed to carry you into Advanced 2.0.
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12 weeks | 3 programs, 4 weeks each
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4 days/week: 2 Upper + 2 Lower
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Workout length: 60 min | 30-40 min alternate available
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Equipment: standard gym equipment, barbell
Following Advanced 1.0, this 2.0 plan builds directly on the loading capacity and overload literacy from that program and advances the training through new methods. Most women come here after Advanced 1.0, but women with extensive hypertrophy and max strength training experience from outside the series (at least 2 years), comfortable with the four-day upper/lower split structure, also train here effectively.
Three 4-week programs work through Contrast Loading, Trisets using the Bookcase Method, and Descending Drop Sets. Each method places a distinct demand on the body. Contrast Loading pairs heavy strength work with explosive movement to recruit more muscle and drive force production. Trisets using the Bookcase Method compress three exercises into one extended set to push volume and metabolic demand. Descending Drop Sets extend the working set well past the point of standard failure. The methods are sharper than Advanced 1.0 and the demands grow in a way your body can absorb and respond to.
Four upper/lower body sessions per week. The training frequency is the same as Advanced 1.0, but the demands are sharper.
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12 weeks | 3 programs, 4 weeks each
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4 days/week: 2 Upper + 2 Lower
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Workout length: 60 min | 30-40 min alternate available
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Equipment: standard gym equipment, barbell
This plan continues advancing the programming through fresh overload methods. Most women come here after Advanced 2.0. It is for women with at least 2 years of progressive strength training, confident under heavy loads, and free of current injuries.
Three 4-week programs work through Wave Loading and Max Strength, Post-Exhaust Supersets, and Ascending Drop Sets using the 1¼-rep method. Each workout is built around a distinct overload technique. Some sessions target max strength, others target hypertrophy, and the programming cycles between the two demands across the 12 weeks. The methods are sharper than the earlier Advanced plans. Wave Loading manipulates intensity within the set to extend the strength stimulus. The 1¼-rep method stacks partial-range work onto full-range reps to push time under tension. Post-Exhaust Supersets reverse the standard pre-exhaust order and target the prime mover after a compound lift. By week 12, both the strength ceiling and the muscle you you build will be integral to the training methods methods found in Advanced 4.0.
Four upper/lower body sessions per week. The training frequency matches Advanced 1.0 and 2.0 while the demands continue to climb.
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12 weeks | 3 programs, 4 weeks each
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4 days/week: 2 Upper + 2 Lower
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Workout length: 60 min | 30-40 min alternate available
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Equipment: standard gym equipment, barbell
For women with at least 2 years of progressive strength training behind them, confident under heavy loads, and ready for the most demanding programming in the collection. Most women come here after Advanced 3.0.
The structure of this plan shifts inside the 12 weeks. The first two 4-week programs run a four-day upper/lower split, two upper and two lower body sessions per week. The final 4-week program ramps the training frequency to five days, with three lower and two upper body sessions. The extra lower body day in the final block delivers a fresh stimulus when the body has adapted to everything that came before, and it is one of the reasons this program produces the results it does.
Across the 12 weeks, the programming works through Cluster Sets, Contrast Supersets, and Rest-Redistribution Sets. Each method extends the working set past standard failure and asks more of your output under fatigue. Cluster Sets break a heavy set into short intra-set rests to keep loading high while volume climbs. Contrast Supersets pair heavy strength work with explosive movement to recruit more muscle. Rest-Redistribution Sets restructure the rest periods inside the set to push volume without sacrificing load. By the end, the strength and the physique you gain from this program will reflect the most demanding training in the series.
This is the program for women who have run the rest of the Physique Advanced collection and are ready for more.
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12 weeks | 3 programs, 4 weeks each
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4-5 days/week (structure shifts in the final program):
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Programs 1-2 (weeks 1-8): 4 days/week, 2 Upper + 2 Lower
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Program 3 (weeks 9-12): 5 days/week, 3 Lower + 2 Upper
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Workout length: 60 min | 30-40 min alternate available
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Equipment: standard gym equipment, barbell